Phrak's GSLP guide and free spreadsheet

Beginner · 3 days a week · 2 to 4 months · Full-body linear strength with AMRAP sets

A free full-body linear program that balances push, pull and legs, with a last set on each lift that tells you when to push harder.

Get the spreadsheet Start it in Symmetric Strength

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How Phrak's GSLP works

Phrak's GSLP is Phrakture's variant of John Sheaffer's Greyskull LP, adjusted to balance pressing and pulling. You alternate two full-body workouts on three non-consecutive days: A, B, A one week, then B, A, B the next.

Workout A is overhead press, chin-up and squat. Workout B is bench press, barbell row and deadlift. Each lift is two sets of five, then a last set of five or more (the plus sign, an AMRAP set: as many reps as possible). The deadlift is the exception, with one AMRAP set only.

The extra reps on that last set are your feedback. Five means the weight is near your limit; eleven or more means you left room to jump. Add the standard increment after a clean session, double it after a big AMRAP, and cut the weight by about 10% after a miss.

The in-app template lists each lift as a plain 3x5 (the deadlift as 1x5). It does not mark the last set as an AMRAP, so take that set for extra reps yourself and log them.

The schedule

Train on Monday, Wednesday, Friday, or any other days with rest between. Every set uses the same weight, the one you can lift for the written reps.

Workout A

Lift	Sets and reps
Overhead press	2 x 5, 1 x 5+
Chin-up	2 x 5, 1 x 5+
Squat	2 x 5, 1 x 5+

Workout B

Lift	Sets and reps
Bench press	2 x 5, 1 x 5+
Barbell row	2 x 5, 1 x 5+
Deadlift	1 x 5+

Week pattern: A-B-A / B-A-B, repeating.

Progression and stall rules

Add weight after a clean session

If you hit every prescribed rep on a lift, add 2.5 lb (1.25 kg) to the upper-body lifts (press, chin-up, bench, row) and 5 lb (2.5 kg) to squat and deadlift. Each lift moves on its own.

Double the jump on a big AMRAP

If the last set goes past 10 reps, double that lift's jump next time: 5 lb (2.5 kg) on upper-body lifts, 10 lb (5 kg) on squat and deadlift. Exactly 10 does not count.

Stop the AMRAP short of failure

Take the last set for as many good reps as you can, and stop with a rep or two in reserve. Stop when form slips or the bar slows.

Reset by 10% after a miss

If a lift totals fewer than 15 reps across its three sets, take 10% off it the next time you do that lift and build back up with the normal jumps. Some versions repeat the weight once before cutting. Pick one rule and stay with it.

Chin-ups past bodyweight

Start at bodyweight. Once you complete all sets, add weight in 2.5 lb (1.25 kg) steps with a dip belt. If you cannot do five chin-ups yet, use a lat pulldown or assisted chin-ups until you can.

Weekly volume

Work sets per lift, counted from the schedule above (warm-ups not included).

Lift	Week 1	Week 2
Overhead press	6	3
Chin-up	6	3
Squat	6	3
Bench press	3	6
Barbell row	3	6
Deadlift	1	2

Who it suits

A good fit

New lifters who want a simple plan that balances pushing, pulling and legs.
Lifters returning after a long break who want to rebuild on a few barbell lifts.
Anyone with a barbell, rack, bench and a chin-up bar (or lat pulldown) who can train three days a week for about 45 minutes.

Look elsewhere if

Lifters who already miss weights on most lifts every week. You need more structure than adding weight each session.
People who want built-in arm, shoulder and core work. The base program is six lifts; accessories are optional.
Anyone without a way to do chin-ups or pull-downs, unless you swap in inverted rows or another pull.

Common mistakes

Going to failure on the AMRAP set

The last set is hard, not a grinder. Stop with one or two reps left, or when form or bar speed drops. A failed rep costs more than it earns, since you repeat the lift in two days.

Starting too heavy

Work up from the empty bar in 10 to 20 lb (5 to 10 kg) jumps and start a notch below where your form or bar speed first slows. You will reach hard weights within two to three weeks anyway.

Ignoring the chin-up

The chin-up is what separates this from plain Greyskull. If you cannot do five yet, use assisted chin-ups or a lat pulldown and work up to bodyweight. Do not drop the pull.

Taking big jumps on small plates

Without microplates, the 2.5 lb (1.25 kg) upper-body jumps are hard to make. Buy a pair, or use 5 lb jumps and expect resets sooner.

Rushing rest

Rest two to three minutes between sets, longer after squats and deadlifts. Short rests are a common reason the final set stalls at five.

Your sample week

For each lift, enter: Weight you can lift for 5 reps today. The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.

Workout A

Overhead press
Set	Reps	Weight (lb)
1	5	65
2	5	65
3	5+	65

Chin-up
Set	Reps	Weight (lb)
1	5	0
2	5	0
3	5+	0

Squat
Set	Reps	Weight (lb)
1	5	135
2	5	135
3	5+	135

Workout B

Bench press
Set	Reps	Weight (lb)
1	5	95
2	5	95
3	5+	95

Barbell row
Set	Reps	Weight (lb)
1	5	85
2	5	85
3	5+	85

Deadlift
Set	Reps	Weight (lb)
1	5+	135

The spreadsheet

The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.

Download the .xlsx

Open it in Google Sheets

Download the .xlsx file above.
Go to Google Drive and choose New, then File upload, and pick the file.
Double-click the uploaded file and choose Open with Google Sheets.
Choose File, then Save as Google Sheets so you can edit it.

Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.

How it compares

Phrak's GSLP vs Greyskull LP

Same idea with a chin-up added and the lifts regrouped, so each day covers push, pull and legs. Read the Greyskull LP guide.

Phrak's GSLP vs StrongLifts 5x5

StrongLifts is a fixed 5x5 with a pass or fail result. Phrak's GSLP uses three sets with a last-set AMRAP, so it feels lighter early on and shows you how hard to push. Read the StrongLifts 5x5 guide.

Phrak's GSLP vs GZCLP

GZCLP lasts longer because it changes rep schemes when you miss and adds accessories, which makes it a common next step after Phrak's GSLP. Read the GZCLP guide.

Load Phrak's GSLP into Train and log each session against the plan.

Start it in Symmetric Strength

The workouts in Train are a simplified version of this program, with one rep count per lift. Use the schedule above for the exact sets.

Common questions

What is the difference between Phrak's GSLP and Greyskull LP?

Greyskull LP alternates press or bench with a row or chin-up on some days and squat or deadlift on others. Phrak's version pairs a press, a chin-up and a squat in one workout and a bench, a row and a deadlift in the other, so every session mixes push, pull and legs.

How long should I run it?

Most guides say two to four months. Move on when you are resetting on several lifts and the AMRAP sets barely reach five. GZCLP and 5/3/1 for Beginners are the usual next steps.

How much should I add each session?

2.5 lb (1.25 kg) on press, chin-up, bench and row, and 5 lb (2.5 kg) on squat and deadlift. If the AMRAP set goes past ten reps, double the jump.

What if I cannot do a chin-up yet?

Use a lat pulldown, assisted chin-ups or a band, and switch to chin-ups once you can do five. A pulldown for two sets of eight and a last set of eight or more works as a stand-in.

Can I do cardio and accessories?

Yes. The r/Fitness beginner routine calls for at least two cardio and conditioning days a week, one easy and one hard, and allows a few sets of accessories after the main lifts.

Can I add more deadlift volume?

One source suggests two sets of five plus a last AMRAP set instead of a single set. Try it only if the single set feels easy and your recovery is good.

Know where you stand

Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.

Sources and credit

Phrak's GSLP is Phrakture's variant of John Sheaffer's Greyskull LP, popularized on r/Fitness. This guide describes the program in our own words and links to the sources we read.

Checked October 13, 2026. Symmetric Strength is not affiliated with Phrakture, John Sheaffer, Greyskull LP or r/Fitness. Program names are used only to identify the programs.